CrossFit – Mon, Apr 8
7th Annual Cinco de Mayo In House Throwdown 5/5 7:30am Teams of 2 – coed. Rx, Masters and Scaled divisions. $100 a team includes T-shirt & lunch. Sign up on the Chalkboard Wall.Starting the week of April 1st
Barbell Fury will be Tue & Thur 8:30am (same schedule) and 4:30 pm (new time)
6:30pm Tue and Thur will be CrossFit ProgrammingApril Hustle brings May Muscle – put your name on the list to be part of April's challenge – the most sign ins for the month gets a prize! Summer bodies start now!
Barbell Fury will be Tue & Thur 8:30am (same schedule) and 4:30 pm (new time)
6:30pm Tue and Thur will be CrossFit ProgrammingApril Hustle brings May Muscle – put your name on the list to be part of April's challenge – the most sign ins for the month gets a prize! Summer bodies start now!
Warm-up
EMOM
8 Min EMOM
2 Push Press
2 Push Jerk
2 Split Jerk
- start w empty bar, add weight each round
Metcon (Weight)
4x 3 Push Jerk & 1 Split Jerk
at 70-80% of 1RM Push Jerk
score is weight lifted
Metcon (AMRAP – Rounds)
12 Min EMOM
- Power Clean, 1 Squat Clean, 1 Push Jerk, 1 Split Jerk, 5 push ups 60% C&J
- 10 Jumping Lunge, 10 Air Squats, 20 Mtn Climbers
Cooldown
- Kneeling Lat Stretch
- 3 position scorpion
- 90/90 Hip Rotations
2x
10 Band Pass Thrus
10 Pull Aparts
5 Inch Worms
25 Ft Runners Lunge
25 Ft Samson Stretch
10 Cuban Press
10 Band OHS